The way to avoid Pre Menstrual Syndrome

Pre Menstrual Syndrome (PMS) commonly experienced by three out of four women. Two weeks before menstruation, a woman may experience symptoms of a strange 150-odd. There are complaining of nausea, bloating, breast pain, acne, mood changes or even loss of appetite.

PMS has certainly made the women uncomfortable. Actually what causes pre menstrual syndrome?

According to some research, before menstruation, women experience changes in hormone levels of estrogen and progesterone. There is also a report that says PMS is caused due to decreased serotonin. Serotonin is a brain chemical that makes a good mood. Loss of serotonin can make the women feel anxious or upset and feeling uncertain.

Here are some tips to prevent Pre menstrual syndrome:

1. Eat lots of fiber

If the body is getting enough fiber (30-35 grams), the body will make a bowel movement becomes regular. Excess estrogen in the body that could go wasted with feces. You need to know, high estrogen content is a major cause of pre menstrual syndrome.

Examples of foods that can be consumed: rice, vegetables, fruit. Avoid eating meat because it contains saturated fat which can aggravate the symptoms of the syndrome.

2. Avoid excess sugar

Sweet foods and refined carbohydrates like white bread and pasta can inhibit the excretion of estrogen in the body. Eating these foods can lead to buildup estrogen. Women with a high sugar content tend to have PMS symptoms more often than those without (Michael Murray in the encyclopedia of natural medicine)

3. Reduce caffeine

Avoid tea and coffee that contain caffeine, especially if you have sleep disturbances or breast pain.

4. Soybean meal

Soy contains phytoestrogens that bind estrogen so it can balance estrogen levels. Eating foods made from soybeans are excellent for reducing the symptoms of PMS.

5. Reduce salty snacks

Salt can make the stomach feel bloated because it can create pressure on the kidneys. If the kidneys are working with heavy, was preventing discharge.

6. Add vitamin B6

Vitamin B6 is good because it includes a diuretic so it helps to reduce the water in the body through urine. Foods that contain vitamin B6 include legumes, fish, grains, cabbage, cauliflower, eggs, seaweed

7. Add magnesium and calcium

Woman when got pre menstrual syndrome is have lower levels of magnesium. As a result, they experience headaches, fatigue, irritability, aches and pains. Magnesium can be obtained from pumpkin seeds, rice, seaweed, seafood, and tofu. Meanwhile, calcium can be obtained from sardines and salmon.

Those are some tips that can be done by women at childbearing age to reduce the effects of pre menstrual syndrome. Now you can still move as usual without being distracted when you are menstruating.